Yep ... I'm waiting for the other shoe to drop. Husband, Tom, is doing very well ... I wish I could say I do as well now that my cholesterol is under control. He is cautious about portion control watching everything carefully. I left his breakfast on the counter this morning ... two pieces of homemade zucchini bread with a tiny bit of butter and a small bowl of fresh pineapple. Knowing lunch wouldn't be far off for him a big breakfast just isn't needed on week days. I told him he was on his own for lunch, but there was some roasted chicken in the meat drawer. I knew there we had lettuce, tomatoes, cucumbers, celery, and onion and wondered just what he'd do with the leftover chicken, but my lack of time and curiosity got the best of me. When I returned he did exactly what I expected ... a chicken sandwich with mayo (gotta give him credit here - he's using "my" mayo ... Kraft mayo with olive oil - on white wheat with some lettuce. No chips. Not bad. Not great. I asked him why he didn't cut up a tomato and he explained he thought it would slip off the sandwich and get too messy. He's probably right. I told him to try and fill his plate with color ... some fruit, sliced tomato ... he smiled. I knew he would.

I know he's missing his beloved beef so I will be making him some stew this week. He'll like that.

Over the years my husband has grumbled about eating healthy indicating he'd rather die than give up red meat and other favorites. After hearing he would need to rethink his food consumption he had stepped up to the plate, so to speak, and is doing what needs to be done. Granted it's only day three, but if the last three days are an indication, you can color me happy!

When I offered breakfast of his choice yesterday, he opted for oatmeal. We had oatmeal the day before so I suggested he just have some cold cereal as lunch time wasn't far off. He agreed. When I returned to fix my bowl of one cup of Kashi with rice milk I glanced his way. He had three cups of Honey Bunches of Oats with whole milk. Now, let me explain ... he had recently purchased organic whole milk, pasteurized, but not ultra-pasteurized (remember the milk of the old days? Yum!!) and needed to finish it up before it spoiled. Note: I suggested to Tom that he buy the 2% organic milk in the future - that way he'd still have the taste he wants without the fat - he agreed.) Now, Tom's no sloucher in the size department sporting a six foot frame with a BMI within the normal range, but I suggested - in the future - he reduce the amount of cereal/milk and opt for a piece of toast with jam (and try to skip the butter and/or add some sliced fruit to his one cup serving size of cereal. He rolled his eyes. Tom doesn't like change and doesn't like to make a fuss for himself. I left it at that. He'll decide what he wants to do.

Later in the day I decided to make a bread Tom can pop in the toaster that'll take the edge off his hunger without ruining lunch. You see, Tom works an odd shift so regular meals don't always jive with his schedule. I altered a favorite recipe to include heart healthier options and he said it liked it! That's a start. He will probably 'need' to add some butter, but that'll be OK. He's aware that if what he eats had a pulse it has saturated fat - just knowing that helps him make better choices.

Zucchini Bread

3/4 cup Egg Beater or other egg substitute

1/2 cup oil

1/2 cup unsweetened applesauce (we like homemade)

3/4 cup sugar (I used Splenda to keep our sugars down)

3 teaspoons pure vanilla

1-3/4 cup white flour

1-1/4 cup whole wheat flour

1/4 teaspoon baking powder

1 teaspoon baking soda

1 teaspoon salt

3 teaspoons cinnamon

2 cups shredded zucchini - unpeeled, but washed, and grated

3/4 cup chopped walnuts

1/2 cup dried cranberries

1/2 cup golden raising

1/2 cup diced dates

Preheat oven to 325 degrees. Lightly grease two loaf pans.

Beat eggs, oil, sugar, and vanilla in a large mixing bowl. Stir dry ingredients together in a medium bowl and add to egg and oil mixture, mixing well. Fold in zucchini, nuts, and dried fruits.

Spoon into loaf pans and bake for one hour, or until a toothpick inserted in center comes out clean. Cool ten minutes, then remove from pans and continue cooling on rack.

This is a dense bread packed with nutrients. I like it plain but I put a very small amount of butter on Tom's. I kept one loaf out and sliced the other loaf, laid the slices on a cookie sheet and froze them. Once frozen, I put the slices into a bag. That way, we can take out a slice at a time to enjoy.

The tables have turned ... my carnivore husband, Tom, has just been diagnosed with high cholesterol. His numbers aren't shocking or giving us any sense of urgency, but they do need to be addressed. Three questions come to mind ... 1.) since I have introduced him to many more vegetarian options, why are his numbers up? 2.) what kind of resistance should I expect from him about some lifestyle changes? and 3.) would he opt to take a statin drug and keep everything the same?

Well, I needn't have worried. He didn't opt to jump into taking a statin drug ... he's read my blog and realized he'll have to make lifestyle changes whether he takes statin drugs or not ... he's such a good boy!

Stay tuned and I'll let you in on how we got on the same page ... it's all about give a little ... take a little.

Need a way to increase your intake of vegetables ... fiber ... nutrition? Try stuffing it ... vegetables, that is! Nature has provided us with the most amazing bowls!

Rather than eating a baked potato dripping with butter, sour cream, salt and pepper, try ...

Twice Baked Potatoes

Scrub two large Idaho potatoes. Pop them into a 425 degree oven for 45 minutes to an hour. They’ll be done when the potato ‘gives’ a little when you give it a squeeze. When cool enough to handle - I never wait long enough - cut it in half the long way and scoop out the potato into a large bowl leaving about a quarter inch inside the skin. Smash the potato gently. Add a bit of plain yogurt, a little butter and a little salt and pepper. While the potato is still quite warm, add:

fresh chopped spinach and stir to wilt, then add ...

cooked broccoli

cooked carrots

a can of drained black beans

Stir until blended - leaving it as lumpy as you like it - add some low-fat cheese - mozzarella is a good cheese to use, though you can use feta, bleu cheese or whatever you like and spoon back into the potato halves. You will have to pile it pretty high though sometimes I keep the leftovers in a plastic container for my lunch the next day. Sprinkle with a bit of cheese, if you want, and some paprika and pop back into the oven until heated through.

Serves 4 people or 2 if you use the twice baked potatoes as a main dish ... which I often do!

There are endless variations to these potatoes ... what’s your favorite?

Stuffed Zucchini

3-4 large zucchini

1 pound ground meat (I usually use beans instead of meat)

1 red onion, diced

1 eggplant, peeled and diced

8.5 oz sun dried tomatoes packed in olive oil, finely chopped

1 cup fresh basil, diced

2 tablespoons fresh rosemary, finely diced

4 garlic cloves, minced

1 tablespoon dried oregano,

A splash of balsamic vinegar

Sea salt and black pepper to taste

Preheat your oven to 375 degrees.Cut a thin slice of the top of the zucchinis and scoop out the inside of the squash leaving the shell. Diced scooped out zucchini and place in a large bowl.

Drizzle the insides of the squash with olive oil and bake for 20 minutes. While the squash shells are in the oven, start browning your ground meat, when the meat is almost brown, add the onions, eggplant, and diced excess zucchini, and cook until the eggplant is soft.

Add the remaining ingredients and cook for another 5-10 minutes. Pull the shells out of the oven and stuff them all as full as possible with the meat (or meatless) mixture. Put the stuffed zucchinis back into the oven and bake for another 30-40 minutes. You may need less time for smaller zucchinis.

Stuffed Peppers

Vegetable-oil cooking spray

1 1/4 cups fat-free chicken or vegetable broth

2/3 cup couscous

4 large bell peppers, mixed colors

2 tsp olive oil

1/2 cup chopped onion

6 oz zucchini, quartered lengthwise then sliced across thinly

6 oz yellow squash, quartered lengthwise then sliced across thinly

1/2 tsp fennel seeds

1/2 tsp dried oregano

1/2 tsp salt

1 cup cherry tomatoes, cut in half

15 oz canned chickpeas, drained and rinsed

4 oz crumbled feta cheese (about 1 cup)

Preheat oven to 350̊F F. Coat a small baking dish with cooking spray.

Bring the broth to a boil in a saucepan, add the couscous, cover the pan and remove it from the heat.

Meanwhile, bring a large pot of water to a boil. Cut the stems and top half inch off the bell peppers and scoop out the seeds and membranes. Boil trimmed peppers for 5 minutes, then drain them upside down (Note: I usually skip this step as I like my peppers a bit crunchy.)

Cook, stirring frequently, for 5 minutes or until vegetables are softened. Remove from heat and stir in the tomatoes and chickpeas.

Using a fork, scrape the couscous into the skillet and toss with the vegetables. Stir in the crumbled feta. Place peppers upright in the baking dish and fill them with couscous. Bake 15 minutes. Serve immediately.

Trim the stems from the eggplant, and cut them in half lengthwise. Cut the pulp from the center of each half, leaving about a half-inch shell.

If your eggplants are large, soak them in a quart of water with an added tablespoon of salt for 10 minutes to remove any bitter flavor.

Remove the eggplants from the brine and rinse off the salt then pat them dry.

Cube the pulp into a medium dice. Place a large saute pan over moderate heat, then add the oil.

Once the oil is hot, add the onion, garlic, zucchini, pepper, and cubed eggplant. Cook, stirring until very tender, about 5-7 minutes. Add the tomato sauce, tomatoes, olives and seasonings and heat through.

Lightly spray the cut edges of the eggplant with nonstick cooking spray, then spoon a quarter of the mixture into each shell. Top each eggplant with a quarter of the cheeses. Place in a baking pan coated with nonstick cooking spray.

You can add other vegetables like mushrooms, hot peppers, shredded carrots if you've got them.

Bake for 20 to 25 minutes or until the eggplant is hot and the cheese is bubbly.

Stuffed Tomatoes

Stuff your favorite salad into a fresh tomato! Cut the top off a tomato, scoop out the pulp (you can save it for chili or spaghetti sauce) and fill with your favorite chicken salad ... or tuna salad ... or salmon salad ... or pasta salad! The variations are endless!

Recently a friend suggested I start taking a spoonful (or two) of unsulphured blackstrap molasses for health reasons, including reducing bad cholesterol (LDL) and increasing the good cholesterol (HDL) ... really? YES! My research netted some pretty good stats which you can read here. Allow me to summarize ...

So, what is blackstrap molasses? Blackstrap molasses is a sweetener that is actually good for you. Unlike refined white sugar and corn syrup (stripped of virtually all nutrients except simple carbohydrates) or artificial sweeteners like saccharine or aspartame (provide no useful nutrients and have been shown to cause health problems in sensitive individuals), blackstrap molasses is a healthful sweetener that contains significant amounts of a variety of minerals that promote your health.

And, just where does blackstrap molasses come from? No secret ingredients here, molasses is a by-product from the process that turns sugar beet or cane into sugar. Be sure you use the unsulphured type!

So what can blackstrap molasses do for you? It’s jammed-packed with iron and calcium, for starters, but also offers copper, manganese, potassium, and magnesium!

If you are like me and like the slightly bitter taste of blackstrap molasses, go ahead and eat it right out of the spoon!

If you’re not really feeling downing a couple spoonfuls of this very sweet powerhouse, here are a couple recipes to increase your intake ...

Add it to your morning cereal ... especially oatmeal!

Add it to your smoothies

Make it into a delicious hot drink by adding 1 - 3 tsp. to warm or hot soy milk, rice milk, almond milk, or another milk type beverage of your choice. This is one of my favorite hot drinks. Yummy!

If you don't want to take molasses with milk, try adding it to some water. The taste reminds me of prune juice. You can also try adding it to juice.

Use it to replace some of the sugar or other sweeteners in your favorite recipes. It tastes great in cookies and gingerbread.

Add it to baked beans to give them a more robust flavor

Now, how much should you take? Like anything else that is good for you, moderation is the key! Keep in mind that molasses does contain a fair amount of sugar. You definitely do not want to overdo it.

If you're worried about low iron levels, here's a suggestion: Add a wide variety of iron rich foods to your diet. Don't rely on just one iron rich food item.

And if you follow this blog you know you can expect a recipe or two ... so, here you go ... a couple recipes to utilize this powerhouse food ...

If you’re not really feeling downing a couple spoonfuls of this very sweet powerhouse, here are a couple recipes to increase your intake ...

Pumpkin, Raisin, and Spice Muffins with Molasses GlazeIngredients:

Nonstick spray

2-3/4 cups all purpose flour

1½ tsp baking soda

1 tsp salt

1 cup sugar

½ cup vegetable oil

3 large eggs

1 1/2 tbsp fresh ginger juice, best done with a garlic press

1 15-ounce can pure pumpkin, or 2 cups of well roasted pumpkin puree

1 tbsp cinnamon, ground

½ tsp nutmeg, ground

½ tsp allspice, ground

½ cup buttermilk

½ cup plus 1 1/2 tbsp molasses

1 cup golden raisins

1½ cups powdered sugar

1/8 tsp salt

1½ tbsp water, plus extra if necessary

Preheat oven to 350 degrees. Spray two large muffin tins with non-stick spray, this recipe will produce about nine large muffins or 18 regular sized muffins - spray as many tins as necessary.

In a separate large bowl, beat together the sugar and the oil, with either a hand whisk or an electric beater.

Then, add the eggs one at a time, beating after the addition of each egg until the egg is completely combined. Once all the eggs have been added, add the ginger juice, pumpkin, buttermilk, molasses and raisins to the bowl and whisk/beat thoroughly.

Next whisk in the dry, sifted ingredients, added 1/4 at a time. Be sure to whisk the flour mixture just enough to combine - the more you beat the flour, the tougher the muffins will be.

Fill the muffin tins to about a centimeter from the top with the batter.

Bake in the upper 2/3 of the oven for about 40 minutes if you're using the large tins, and about 30 minutes if you're using the regular sized tins, or until a toothpick stuck in the middle of a muffin comes out mostly clean.

Removed the finished muffins from the oven and set the tins on a rack to cool.

After about an hour the muffins will be cool enough to remove from the pan.

After removing the muffins from the pan, make the glaze. Sift the powdered sugar and salt into a medium sized bowl. Add 1½ tbsp molasses and 1½ tbsp water. Whisk. If the glaze seems too thick, add a little more water, if it seems too thin, add more sifted powdered sugar.

Dip the tops of the cooled muffins into the glaze, which will drizzle down the sizes. Allow the glaze to set for about an hour before serving. Enjoy!

It’s been a tough week for me ... OK, no whining, I promise ... I did, however, find myself in ER for what I could not even imagine. I was achy from head to toe, was vomiting a little, had a massive headache with a low grade fever and felt just crashing on the couch for a bit would do. By late evening, my husband packed me into the car and took me in. The rest of somewhat of a blur, and I won’t bore you with all the details but the diagnosis? Strep throat. My throat didn’t even hurt ... really ... only after vomiting. What’s the deal with that? So, writing a blog to reduce cholesterol naturally may not be the place to share this, but wait ... maybe it is.

As I pulled myself out of a Demerol/Phenergran stupor in time for dinner on the third day of hospitalization, my meal was placed in front of me. I cringed at its presence. Cautiously lifting the cover from the warmed plate I found a dollop of sticky stuffing, deli thin slice of turkey - both covered in what I can only assume was canned gravy, a cup of peas and carrots (soaking in muddied water from the can, I’m guessing/hoping), a half of a canned peach with a tablespoon of small curd cottage cheese and a maraschinos cherry parked lopsided at the crest of the cottage cheese, a mug of sweet tea and for dessert ... pecan pie that was so sweet even my sweet tooth rebelled. I was starving. I picked up my fork and attacked the peach and cottage cheese, pushing the cherry aside (I just don’t like them - the color is a bit creepy) and continue to poke around. Scooping some of the stuffing out from under the gravy I tasted it. It sure didn’t need any salt and I found it dry and depressing. I dab a bit of it into the gravy and made it pass for food. I ate slowly and methodically. When my stomach stopped growling, I stopped eating. By midnight I was hungry again and asked a nurse if she could find me something to eat. With the kitchen closed (small town, what can I say?) she slipped into ICU and found some chicken and rice soup, saltines and a ginger ale. Kudos for her efforts and I did manage to eat the chicken broth and rice pushing away the gristly chicken cubes. The ginger ale went down well. I like ginger ale. I was feeling better and wondered what breakfast would bring.

Aside from the incessant visits from the nursing staff for my blood pressure - which is perfect and my temperature - which was nearly perfect I slept like a rock. I was up and ready for breakfast at five and at five forty-five breakfast was served. My disappointment continued. A wannabe butter soaked biscuit, two strips of bacon, one scrambled egg and a bowl of grits and yippee ... one half of a slice of a fresh orange! There was a plastic carton of orange juice that tasted like plastic, a carton of whole milk and a cup of coffee - a non-dairy creamer was offered. Seriously? I ate the orange ... the egg ... the inside of the biscuit ... I called for a nurse. When she arrived I asked her about the food. I don’t mean to complain, but really? Is this how hospitals keep you coming back? Is this food ‘good for business”? Is this what the people want? Am I alone out here?

After a hospital visit I was told I’d be receiving a survey. I was warned it was lengthy but was asked very nicely if I’d complete it. I will. And I will focus on the food. Perhaps, like the schools, Jamie Oliver needs to hit the hospital scene! Would they let him in? How can a hospital conscientiously offer foods that are just plain not heart healthy? EVERYONE, heart condition or not, needs to eat heart-healthy ... diabetes-friendly ... lives depend on it! Why are we the people allowing ourselves to be fed this way especially when we’re sick? When we’re on antibiotics we need probiotics to help rebuild the good bacteria the antibiotics has stripped from our bodies while fighting the bad bacteria! We need lean meats, fresh fruit and well-prepared vegetables! And, how about a salad? And, can’t we skip the desserts? Do we really need to pack our ailing body with sugar? Wouldn’t a bowl of fresh fruit do a body good? Is this all too much to ask?

When I returned home, I was craving fresh fruit and my husband was well-prepared! A quick trip to the store netted some unsweetened yogurt, fresh salmon, broccoli, Kashi cereal (my personal favorite), unsweetened soymilk and all the goodness my body was craving from a three day visit away from good and decent nutrition.

As cooler weather pushes the summer heat aside, football season is all over the media and I found myself craving some tailgating favorites. In looking for some ways to make them heart healthier I happened on the Eating Well website which offered many options. What’s your favorite football food? Mine is chips and dip so that’s the first heart-healthier fare I looked for. And … I found one I’m anxious to try. As a young adult I got hooked on processed cheese combined with a can tomatoes with chilies and served with chips. Over the years, I purchased baked chips, which helped, but the processed cheese block just wasn’t cutting it for me. The I found a recipe that cut the fat and enhanced the flavor. On the Eating Well website they have a great recipe for an alternative to an old favorite:

Chile Con QuesoFrom EatingWell: January/February 2009Our healthier version of chile con queso will have ooey-gooey-cheese lovers celebrating. Now you can enjoy this Tex-Mex dip without all the fat and calories. We replaced some of the cheese with a low-fat white sauce and used sharp Cheddar plus a splash of beer to boost the flavor. Our version cuts the calories in half and reduces total fat and saturated fat by nearly 60 percent.4 cups | Active Time: 20 minutes | Total Time: 20 minutes

Heat oil in a large saucepan over medium heat. Add onion and garlic and cook, stirring, until soft and beginning to brown, 4 to 5 minutes. Add beer and cook until reduced slightly, about 1 minute. Add 1 cup milk and bring to a simmer.

Meanwhile, whisk the remaining 1/2 cup milk and cornstarch in a small bowl. Add to the pan and cook, stirring vigorously, until bubbling and thickened, 1 to 2 minutes. Reduce heat to low, add cheese and cook, stirring, until melted. Stir in drained tomatoes, lime juice, salt, chili powder and cayenne (if using). Serve warm, garnished with scallions and cilantro.

Nutrition:Per 1/4-cup serving:

84 Calories

5 g Fat

3 g Sat

2 g Mono

14 mg Cholesterol

5 g Carbohydrates

4 g Protein

0 g Fiber

307 mg Sodium

36 mg Potassium

Exchanges: 1/2 high fat meat

Tips & Notes

Make Ahead Tip: Cover and refrigerate for up to 3 days. Slowly reheat on the stove over medium heat or on Medium in the microwave.

Southwestern Layered Bean DipFrom EatingWell: January/February 2007Plenty of black beans, salsa and chopped fresh vegetables mean a healthy amount of dietary fiber in this Tex-Mex layered dip. We use reduced-fat sour cream along with full-fat (and full-flavored) cheese to make the dip lighter without compromising great taste. Be sure to have lots of baked tortilla chips on hand when you serve it.

Love nachos? Pizza? Try this dynamic combo I found on Eating Well’s website!

Black Bean Nacho Pizza From EatingWell: July/August 2008Break out the napkins! This pie is an over-the-top, vegetarian concoction with black-bean spread, Jack cheese, tomatoes, scallions, olives and pickled jalapenos; it's part nacho, part pizza. For an even more decadent treat, serve with low-fat sour cream. Beer pairing: Spicy foods need spicy beers—go for an India Pale Ale (IPA). If you're not a hop-head, the malty sweetness of brown ales work well with the sweeter elements on the pizza.

Preheat grill to low. (For charcoal grilling or an oven variation, see below.)

Place beans, peppers, garlic, chili powder and salt in a food processor and process until smooth, scraping down the sides as needed.

Sprinkle cornmeal onto a pizza peel or large baking sheet. Roll out the dough (see Tip) and transfer it to the prepared peel or baking sheet, making sure the underside of the dough is completely coated with cornmeal.

Slide the crust onto the grill rack; close the lid. Cook until lightly browned, 3 to 4 minutes.

Using a large spatula, flip the crust. Spread the bean mixture on the crust, leaving a 1-inch border. Quickly layer on cheese, tomatoes, scallions, olives and pickled jalapeños.

Close the lid again and grill until the cheese has melted and the bottom of the crust has browned, about 8 minutes.

Nutrition:Per serving:

317 Calories

8g Fat

4 g Sat

2 g Mono

17 mg Cholesterol

46 g Carbohydrates

14 g Protein

6 g Fiber

692 mg Sodium

249 mg Potassium

2 1/2 Carbohydrate Serving

Exchanges: 2 1/2 starch, 1 vegetable, 1 medium-fat meat

Tips & Notes:Tip: To roll out pizza dough: When you're ready to get your pizzas on the grill, turn the dough out onto a lightly floured surface. Dust the top with flour; dimple with your fingertips to shape into a thick, flattened circle—don't worry if it's not perfectly symmetrical. Then use a rolling pin to roll into a circle about 14 inches in diameter.

Variations:

Pizza on a charcoal grill: Light 6 quarts (about 1 large chimney starter full) of charcoal and burn until the coals are mostly white, about 20 minutes. Spread the coals in an even layer. Place a grate over the coals. Let the coals burn until they are about medium-low. (Grill any toppings for the pizza while the coals are burning down.) To test the heat, hold your palm about 5 inches above the grill rack; if you can hold it there for about 8 seconds before you need to move it away, the fire is medium-low. Transfer the crust to the grill rack, cover the grill and cook the crust, checking once or twice, until lightly browned, 3 to 4 minutes. Flip the crust, quickly add the toppings, cover the grill and cook until the toppings are hot and the bottom of the crust has browned, 5 to 8 minutes. If your crust browns faster than your toppings are cooking, slide a baking sheet under the pizza to keep the crust from burning while the toppings finish.

Pizza in the oven:

Place a pizza stone on the lowest rack; preheat oven to 450̊F for at least 20 minutes. Roll out the dough and place on a cornmeal-dusted pizza peel or inverted baking sheet, using enough cornmeal so that the dough slides easily. Slide the dough onto the preheated stone and cook until the bottom begins to crisp, about 3 minutes. Remove the crust from the oven using a large spatula and place it uncooked-side down on the peel or baking sheet, making sure the underside of the crust is completely coated with cornmeal. Quickly add the toppings and slide the pizza back onto the stone. Continue baking until the toppings are hot and the bottom of the crust has browned, 12 to 15 minutes.

Individual variation:

The dough can be turned into 4 or 6 personal-size pizzas. After kneading, divide the dough into 4 or 6 equal balls. Brush with oil and place 3 inches apart on a baking sheet. Cover and set aside until doubled in size, about 1 hour. Roll each portion into a 6-to-8-inch circle.

Wings is another favorite, though not of mine … many of my football friends do indulge … in an effort to help them stay heart-healthy I offer this:Rocco’s Buffalo and Blue Chicken Tenders

Ingredients:

1 cup whole wheat flour

2-1/2 cups whole wheat Panko breadcrumbs

4 large egg whites

12 ounces chicken tenders

salt and freshly ground black pepper

non-stick cooking spray

1/2 cup spicy Buffalo wings sauce

1/2 cup low-fat bleu cheese dressing

Preparation:

Preheat oven to 450 degrees.

Place a wire rack on a foil-lined baking sheet and set it aside.

Put the flour in a shallow dish. Put the Panko in another shallow dish. In a medium bowl, whip the egg whites with a whisk until they are extremely foamy but not quite holding peaks.

Working in batches, dredge the chicken tenders in the flour, shaking off any excess. Add the chicken to the egg whites and toss to coat them completely. Add the chicken, a few pieces at a time, to the bowl of Panko and coat completely.

Spread the chicken out on the wire rack.

Season the chicken well with salt and pepper, and spray it lightly with cooking spray.

Bake the tenders until the breading is golden and crispy and the chicken is cooked through, about 14 minutes.

Using a pastry brush, brush the chicken fingers with the Buffalo sauce. Arrange the chicken fingers on a platter, and serve with the bleu cheese dressing for dipping.

Serves: 4

Nutrition Facts:

7.5g fat

308 calories

31g protein

29g carbohydrates

59mg cholesterol

4g fiber

798mg sodium

Whether you’re at the stadium or sitting in your living room … heart-healthier doesn’t get much easier than this! The only problem I foresee is limiting my serving sizes!!!

Each day whether the chirping of the birds or the interruption of a buzzing alarm clock announce the new day to me I have a choice. Sometimes I choose well all day … sometimes part of the day … or sometimes I don’t choose well at all. I am, after all, human.Today was no different. It’s Labor Day and since I didn’t have to work, I delayed my usual weekend activity until today … menus, shopping lists, cooking and baking for the week. It is not a burden for me at all as I love to do it, but trying to keep my cholesterol numbers within the normal range does take a bit of planning just like any other medical condition. Opting to bypass the prescription solution, adjusting my diet and lifestyle was the way to go for me besides I hate the side effects of medications. To date, removing saturated fats, high sugar foods, and other foods was a better choice for me. So here is a list of what I’ll be eating this week - in no particular order … (recipes and links included!):My Favorite SandwichA large, fat slice of tomato with plenty of fresh spinach and a bit of olive oil mayo, salt and pepper on whole wheat bread. And a good, crisp dill pickle. No chips. No fuss. A simply delightful sandwich. MorningStar Hickory BBQ Riblets with smashed red potato with fresh chopped spinach and a side of steamed broccoli.

Smashed Red Potatoes with Spinach

Cook cleaned small red potatoes until done. While the potatoes are cooking chop fresh spinach into bite-sized pieces and set aside. Drain and rinse the potatoes and return to the stove. Smash with a potato smasher, add a little butter or cholesterol-friendly margarine, some salt and pepper and toss in the chopped spinach … stir until the spinach wilts and serve. Variations: boil some carrot chunks with the potatoes … adds great color!

Easy-Does-It Pizza

Put a whole wheat tortilla in the center of a 325 degree oven until it crisps up a bit … about a minute. Remove and drizzle some pizza sauce over it. Add whatever vegetables you love on pizza - my favorites are mushroom, fresh diced tomatoes, diced zucchini, onions, and black olives; sprinkle lightly with mozzarella, Parmesan, and/or Romano cheese … remember … lightly is the key word here after all we are watching our cholesterol! I will tell you this … you should have more vegetables than cheese!

Pasta E Fagioli (my favorite way to eat vegetables!) This recipe is from Sherry Brescia's book, Great Taste, No Pain. If you have any type of digestive concerns, this is a great place to begin ... and get off meds!

2 cans of cannellini beans

⅛ cup olive oil

½ large Vidalia onion, chopped

1 carrot, diced

1 stalk celery

2 minced cloves of garlic

¼ cup chopped fresh parsley

⅛ cup chopped fresh basil leaves

4 cups vegetable broth

3 tablespoons tomato paste

salt and pepper to taste

3 cups cooked pasta, such as mini shells, elbows, or other small pasta

¼ cup grated fresh Parmesan or Romano cheese, plus more for later

Mash 1/2 cup of the beans - or puree in a blender. Set aside.

After you heat the olive oil in heavy pot, saute the onion for five minutes and add the carrots, celery, garlic, parsley and basil. Continue cooking until vegetables are softened. Add the broth, mashed beans, whole beans and tomato paste. Bring to a boil over high heat. Reduce heat and cover; simmer for about a half an hour or until the carrots and celery are tender.

Stir in pasta and cook until heated through - about three minutes or so. Stir in cheese.

Serve in soup bowls, grating some fresh cheese over the top and serve with a whole wheat garlic bread. A tossed salad would be a nice addition, too.

Salad in a Pita

One of my favorite ways to eat a salad is in a pita pocket. Now that they make a whole wheat pita, I’m all set. Just make a salad, stuff it in the pocket and drizzle some dressing and I’m good to go.

Hummus and Pita Chips

A great snack … low in fat and full of protein. Either buy ready-made hummus (usually in the deli department) and select a healthy chip … like baked Pita chips. Watch your serving size! It’s easy to over do it!

My Favorite Salad

Plate full of part romaine / part spinach or other lettuces you like

1 cooked chicken breast, diced (I pass on the chicken most of the time ... don't really miss it!)

½ diced red apple

½ diced green apple

Handful of dried cranberries

2 tablespoons crumbled bleu cheese

Small handful of roasted nuts, sunflower seeds, whatever you like

2 tablespoons pomegranate dressing

Assemble in order and enjoy.

Breakfast Oatmeal (I eat this three times a week, plus twice a week for a snack)

Combine ingredients, except the nuts and milk. Cook until water is absorbed and apples are tender. Serve in a bowl and sprinkle nuts over all; add milk of choice. You can add a sweetener, if desired. I prefer Stevia.

* to roast your own, purchase raw nuts and in a heavy pan, like cast iron, cook them over medium heat, shaking the pan so they don’t burn, until they become aromatic.

In a small skillet, saute onions and mushrooms over medium heat until cooked through. Pour eggs over all, allow the egg to set, just a bit. Lift the edges of the egg all around the pan allowing the uncooked egg to slip under. Continue until egg is almost set. Invert a plate over the pan and ‘flip’ it over; then slide the egg back into the pan. Sprinkle the cheese on the cooked side of the egg and fold it over. Continue cooking over a low heat until the cheese melts. Add salt and pepper as needed. I don’t usually eat eggs with bread, but you can if you’d like. Just look for a good whole wheat.

This is good for lunch or dinner, too.

So, there you have it … of course, I eat more than what is listed above but honestly, those are my staples … rarely does a week go by without eating the majority on these foods.

Got a recipe you love and want to transform it into a more heart-healthy dish? Let me know … maybe I can help you make some adjustments.

So, you’ve made the decision to eat healthier, exercise more, lose a few pounds around your middle along the way, so, what’s next? I thought I’d do a “this” not “that” list for you. Personally, I’ve found it quite helpful … I hope you do, too.

Instead of downing some chips … try some edamame beans sprinkled with freshly ground sea salt or other coarse salt. Need an easy way to fix some edamane beans? Here’s a quick way to fix a snack of edamame beans:

Place a bag of shelled edamame (green soybeans) in a 1-1/2 quart microwave safe dish. Cover with plastic wrap and cook on high for 2 to 3 minutes. Remove dish from microwave and let stand for one minute. Sprinkle with coarse salt and enjoy. OK, they don’t have the same crunch as chips, but you’re heart will thank you … and these little beans are so healthy you can actually eat a few more than a serving size without any trouble!

One of my biggest downfalls is buttered popcorn. Of course, using the microwave popcorn bags is not only a waste of money, it’s downright nasty and riddled with all sorts of things you just plain should not eat. I toss a 1/3 cup of popcorn kernels and a smidge of olive oil (no oil works, too, but it's harder to salt) in a brown paper lunch bag, fold over the end of the bag and pop it in the microwave for about a minute and a half or until you can hear it slow down considerably. Sprinkle a bit of salt and enjoy. Seriously cheap, serious nutrition! Do I miss the butter?? … surprisingly … no.

Yogurt is another wonderfully healthy food, but manufacturers have made it unhealthy with all the additive, sugars, and other nasties. I buy (I used to make my own and perhaps I need to go back to doing that!) plain, unadulterated yogurt - watch the ingredients to make sure you know what you’re getting. I scoop the whole container into a larger bowl, add a few drops of pure vanilla and a few drops of liquid Stevia (available at health food stores and you have a wonderful vanilla yogurt. Cut up some fresh fruit, or canned if that’s all you have, return it to it’s container … or two and enjoy.

Granola … again, manufacturers have played into the health craze by providing us with the wonders of granola. But wait … oats, as a rule are rather bitter and the only way to make it palatable is to add sugar … and lots of it. I found a great granola at my local grocery. It’s called Bear Naked Fit Vanilla Almond Crunch and it sports a mere 4g of sugar, only 2.5g of fat, no saturated fat, 2g of fiber, 4g of protein and no artificial flavors, no cholesterol, ho hydrogenated oils, no high fructose corn syrup, no artificial preservatives and no trans fat … a great way to top your yogurt!

Popsicles? Try fruit ones or make your own.

Ice cream? Try sorbet.

Eat white rice? Try introducing brown rice … you can cook both white rice and brown rice (in two pans, brown rice will take longer) and mix them together until you and/or your family can make the switch to brown rice.

The peanut butter offerings are getting better. Many are lower in fat, salt, and sugar. Just read the labels to find the one that best suits your family. My family likes most any peanut butter if it has a brown top … I guess brown means ‘healthy’??

Replace soft and squishy white bread with hearty whole wheat breads. If you or your family aren’t used to whole wheat bread … and I mean the real stuff not the soft-to-the-squeeze light brown colored bread … try toasting it. I have an obsession to jams, but only the good stuff. Again, watch your ingredients and nutritional analysis … sugar should not be the first ingredient. Personally, my current favorite is Polander’s All-Fruit with fiber jam … it’s wonderful.

Let's talk about eggs ... not all eggs are created equal and if your cholesterol is too high it is likely you've been told to reduce the number of eggs you eat. While that's true to a point, selecting a good quality egg is also important. Look at the nutritional analysis and you might be surprised. Organic, vegetarian fed chickens will produce an egg with less cholesterol than one caged and fed other types of feed. Do they cost more? Of course. Seems like healthier food does. You can also buy egg whites to use in baking, etc. .... no cholesterol at all and you still have the binding eggs provide for baked goods.

A note … I was recently approached by a woman at WalMart who asked me how I could afford all the healthy foods I had in my cart … I reviewed my cart - filled with fresh fruits and vegetables of all kinds, the whole grain pastas and breads, the all-fruit jam, the natural peanut butter, and my beloved sorbet and then I looked into her cart … most everything was in a colorful box or a can, and there were several boxes of sugared cereal. There were two gallons of whole milk and a gallon of chocolate milk. There were so many kinds of chips and sodas I couldn’t even tell how many there were. There were three kinds of ice cream in enormous tubs, two kinds of beer, several kinds of cookies and crackers and a video. My response to her was simple … I don’t buy food with limited or no food value or junk food … there’s a reason it’s called “junk.” I explained to her that with a little effort she could provide healthier choices for her family but told her also, that it may serve her well to do it slowly … children are notoriously resistant to new foods. Introduce them to new foods gradually. Let them help you select what you want to try; let them help prepare it. Sadly the entire family was obese ... I would have loved to gone home with them and showed them all the wonderful foods they're missing. But .... that didn't happen.

So, there you have it … little ways to make a huge difference in your heart’s health.

I am ...

... a former blogger for a health site, which means eating healthy aka heart smart
which has become a passion for me. I will start at the beginning when I first
discovered I had high cholesterol.
Blogger's Note: First and foremost, please do not go off any meds if
you are currently taking something for high cholesterol! It is critical
that you follow your doctor’s orders. I am NOT a doctor nor am I
experienced enough to provide you with advice.

This blog is simply my journal of how I lowered my cholesterol.
I am working with a doctor ... but, should you ask him he’d probably
say he worked for me, which is true and should be ... in my opinion.

The things I have changed have worked for me and may work for you, but
as I said, I’m not telling you to stop taking any meds your physician
has prescribed for you, but to talk to him about some options you are
willing to consider.